Wednesday March 16th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 rounds for time of:
85 Dbl-Unders
40 Squats
20 Push Press (95/65)
TC: 20 minutes

*Pack
4 rounds for time:
50 Dbl-Unders
30 Squats
10 Push Press (95/65)
*Pup
3-4 rounds for time:
100 Skips
25 Squats
10 Push Press (Scale as needed)

CashOut:
2 minutes/Side – Hip Mobility (Couch Stretch, 90/90, Pigeon Stretch)
2 minutes/Side – Shoulder Mobility (Banded Overhead, Pec Stretch, Lacrosse Ball)

Strength

L1: Class Warm-up.
A. 4 sets of:
Hang Power Snatch
*Set 1 x 4 @ 6 RPE
*Set 2 x 2 @ 7 RPE
*Set 3 x 4 @ 7 RPE
*Set 4 x 2 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
50 Dbl-Unders
30 Squats
15 Push Press (95/65)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch Pull + Snatch + OH Sq
*Set 1 @ 65% x 1+1+2
*Sets 2-3 @ 70% x 1+1+2
*Sets 4-5 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 75%

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 60%
*Set 2 x 8 @ 65%
*Set 3 x 6 @ 70%
*Set 4 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch Pull + Snatch + OH Sq
*Sets 1-2 @ 70% x 1+1+2
*Sets 3-4 @ 75% x 1+1+2
*Sets 5-6 @ 80% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 75%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 80%

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 65%
*Set 2 x 8 @ 70%
*Set 3 x 6 @ 75%
*Set 4 x 4 @ 80%

2-A-DAY

5 sets of:
250m row @ 1k PR Pace
Rest 10 seconds
500m row @ 2k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3

Monday March 14th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 15 minutes
6 Deadlifts (315/225)
6 Burpees
5 Cleans (225/155)
5 CTB Pull Ups
4 Thrusters (155/105)
4 Muscle Ups

*Only using 1 bar, change loads as you go.

*Pack
6 Deadlifts (185/135)
6 Burpees
5 Cleans (135/95)
5 CTB Pull Ups
4 Thrusters (95/65)
4 Strict Ring Dips
*Pup
6 Deadlifts (135/95)
6 Burpees
5 Cleans (95/65)
5 Banded Pull Ups
4 Thrusters (Scale as needed)
4 P-Bar Dips

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 60% of 1RM
*Set 2 x 5 @ 65%
*Set 3 x 3 @ 70%
*Set 5 x 1 @ 75%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

L3: Self led Warm-up.
A. Every 3 minutes
Deadlift
*Set 1 x 7 @ 65% of 1RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%
*Set 5 x 1 @ 80%

B. EMOM x 6 minutes
5 HSPU
5 H.Power Clean (135/95)

C. 3 sets:
15 Russain KBS (2/1.5pd)
30 Banded Good Mornings
60 second Plank Hold
Rest 90 seconds

2-A-DAY

3 rounds for time:
20 Box Jumps (24/20″)
15 Thrusters (95/65)

L2&L3

Sunday March 13th

– Midday 3.0 from 10:30am-2:00pm

Skill:
3 sets:
10-15 Hip Extensions
30-60 second HS Hold
Rest 60 seconds

WOD

5 rounds for time:
10 KB Swings (1.5/1pd)
12 Push Ups
20 Stationary Goblet Lunges (1.5/1pd)

*Pack
4 rounds
*Pup
4 rounds
10 KB Swings (Scale as needed)
10 Push Ups
20 Stationary Lunges

Strength

L1: Class Warm-up.
A. 4 sets of:
H.Power Clean + Push Press
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+1 @ 7 RPE
*Set 3 x 2+2 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
10 KB Swings
10 Push Ups
200m run

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
P.Clean + P.Jerk + Split Jerk
*Sets 1 @ 60% x 2+2+2
*Sets 2-3 @ 65% x 2+1+1
*Sets 4-5 @ 70% x 1+1+1
Based of 1RM P.Clean

B. Every 2 mins x 4 sets
3 H.P.Snatch + 2 OH Squats
* 70% of 1RM P.Snatch

C. Every 3 mins
Front Squat
*Set 1 x 10 @ 60%
*Set 2 x 8 @ 65%
*Set 3 x 6 @ 70%
*Set 4 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
P.Clean + P.Jerk + Split Jerk
*Sets 1-2 @ 65% x 2+2+2
*Sets 3-4 @ 70% x 2+1+1
*Sets 5-6 @ 75% x 1+1+1
Based of 1RM P.Clean

B. Every 2 mins x 4 sets
3 H.P.Snatch + 2 OH Squats
* 75% of 1RM P.Snatch

C. Every 3 mins
Front Squat
*Set 1 x 10 @ 65%
*Set 2 x 8 @ 70%
*Set 3 x 6 @ 75%
*Set 4 x 4 @ 80%

2-A-DAY

REST DAY

Thursday March 10th

– Midday 3.0 from 10:30am-12:30pm

WOD

Thruster
1-1-1-1-1

A. 2 sets of:
Thruster x 3 reps @ 40-50%
B. 2 sets of:
Thruster x 2 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +

* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
200m
15 Burpees
30 KB Swings
60 Dbl-Unders
200m run

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Clean Pull + Clean
*Set 1 @ 60% x 1+2+1
*Sets 2-3 @ 65% x 1+2+1
*Sets 4-5 @ 70% x 1+1+1

B1. Every 30s x 5 minutes
Power Clean x 2 @ 65%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 70%

C. 4 rounds for time of:
4/2 Bar Muscle Ups
7 OH Squats (135/95)

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Clean Pull + Clean
*Set 1-2 @ 65% x 1+2+1
*Sets 3-4 @ 70% x 1+2+1
*Sets 5-6 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Clean x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 75%

C. 5 rounds for time of:
5 Bar Muscle Ups
7 OH Squats (165/105)

2-A-DAY

REST DAY

Wednesday March 9th

– Midday 3.0 from 10:30am-12:30pm

Skill:
10-12 Minutes Build to a Heavy set of:
Hang Power Snatch x 3

WOD

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

*Pack
9.15.21 reps of:
Cal Row
Power Snatch (95/65)
*Pup
9.12.15 reps of:
Cal Row
Power Snatch (Scale as needed)

Strength

L1: Class Warm-up.
A. 4 sets of:
Power Clean + Front Squat
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+1 @ 7 RPE
*Set 3 x 2+2 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
Rest 2 minutes between

B. For time:
10 Wall Balls (20/14)
50 Dbl-Unders
15 Wall Balls
50 Dbl-Unders
20 Wall Balls
50 Dbl-Unders

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + Snatch Pull + Snatch
*Set 1 @ 60% x 1+2+1
*Sets 2-3 @ 65% x 1+2+1
*Sets 4-5 @ 70% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 65%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 70%

C. Every 4 minutes
Back Squat
*Set 1 x 12 @ 55%
*Set 2 x 10 @ 60%
*Set 3 x 8 @ 65%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + Snatch Pull + Snatch
*Set 1-2 @ 65% x 1+2+1
*Sets 3-4 @ 70% x 1+2+1
*Sets 5-6 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 75%

C. Every 4 minutes:
Back Squat
*Set 1 x 12 @ 60%
*Set 2 x 10 @ 65
*Set 3 x 8 @ 70%

2-A-DAY

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

L2&L3

Monday March 7th

– Midday 3.0 from 10:30am-12:30pm

WOD

Split Jerk
1-1-1-1-1

A. 2 sets of:
Split Jerk x 3 reps @ 40-50%
B. 2 sets of:
Split Jerk x 2 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +
* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
3 sets of:
20 Second Hollow Hold
40 Second Plank Hold
Rest 1 minute

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 65% of 3RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%

B. EMOM x 10 minutes
Min 1: 10 BJO (24/20″)
Min 2: Strict HSPU
* If you dont have S.HSPU, pick a progression and rep
scheme that will challenge you for all 5 sets

C. 3 sets
GH Raises x 5-8 reps
Rest 30 seconds
Ruskin KB Swing x 12 (2/1.5pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 70% of 3RM
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

B. EMOM x 10 minutes
Min 1: 10 BJO (30/24″)
Min 2: Strict HSPU
* Pick a rep scheme that will challenge you for all 5 sets

C. 4 sets:
GH Raises x 5-8 reps
Rest 30 seconds
Rusain KB Swing x 15 (2/1.5pd)
Rest 2 minutes

2-A-DAY

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

L3&L2

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